Course XIX - Teaching 16: Ancient Postures (Numbers 21 to 32)

Posture 21. Raise on the point of the right foot, and bend your knees; join your leg to the thigh with parallel thighs forward. Press the inner area of the right heel against the inner thigh, and put before it the left heel, in close contact and partially before the right foot. Lean lightly your arms on the thighs.
“Position of Tortoise.” It gives energy and possible tension. It makes flow your breath more strongly. Posture 22. Position of poultry as Ancient Posture number 20, but instead of leaning the body on your hands, you should pass hands and forearms until the elbow between thighs and legs. Bend arms on elbows, and grasp you head between your hands. Meanwhile, you can enable your body to fall by assuming the supine position.
You can practice this posture only if your body is quite flexible, but you should be assisted by other person in the beginning.
Posture 23. Kneel with your thighs together, and sit down quite flatly on your heels. The back of your feet is making good contact with the ground. Both big toes should be side by side. Cross your hands on the navel. Count until 28 breaths out.
“Posture of Frog.” It demands sufficient flexibility in spite of its apparent simplicity.
Posture 24. As in the previous one. Breath in deeply and raise your arms; forearms on respective temples; arms, resting on straight angle, joined together on the wrist, palm against palm of the hand. “Position of Frog Stretched.” It expands substantially the chest, and “clears the mind” in the end of this posture.
Posture 25. Standing, feet together. Grasp the right foot, lift and place it on the left groin. Right knee strongly bent. Do the same with the left foot.
Count 12 breaths in each position.
The name of this posture is “Tree”. It forces alternately the breath in both lungs, and presses on this side.
Posture 26. Kneeling with knees and legs somewhat open; seated down on the ground between your legs in such a way that your head touches your knees. When you breathe in, raise your head, not moving the rest of the body. Place arms in parallel along with legs and grasp the knees with your hands.
Do this during 3 breaths, three times a day.
Lead the breath to upper areas of your lungs.
Posture 27. In knelt position, press the right heel as much as possible against the inner area of the thigh, in such a way that it remains by itself in its place, and put the left leg from behind, as much as possible, toward the right, that is, a kind of crossed legs behind, with one leg held by your hands. Do the same contrariwise.
“Position of Bull.” It demands the strength of a bull, and concentration.
Posture 28. Lying down mouth downward. Bend legs upward and form a straight angle. Your body is leaned only on hands and knees. Do not raise your thighs but keep the body on one line.
“Position of Lizard.”
Posture 29. Lying down mouth downward. With no special pressure, place the area of the heart on the ground with your legs stretched. Place the head between your arms stretched forward, which are leaned on the elbow upward, and join the forearms before the forehead. Raise your face.
“Position of Dolphin.” Vivifies the vital fire.
Posture 30 Lying down mouth downward, bend knees and cross your legs behind, and grasp with each hand the big toe of the opposite foot.
Contract deeply the skin of the abdomen.
Posture 31. Lying down mouth downward. Your body, from navel to feet, remains properly contacting the ground, while your head and trunk are bent upward, with the help of your hands leaned on the ground. This exercise is more difficult as your hands are nearer to the hip.
“Position of Snake.” Press your breath toward the higher area of your lungs.
Posture 32. Eastern seated position, with your legs crossed in such a way that a foot is placed on the opposite area of one knee, and the other foot on the other area. Place one foot from above and another foot from below. Place hands with their palms on the ground below your thighs, in such a way that your body remains seated on your thighs. Separate lightly, as much as possible, your knees and thighs from the ground.
Breathe deeply, and fix your sight on the point of the nose.
This is a mystical posture par excellence, makes your breath flow almost imperceptibly, and gives a substantial sense of serenity.